how was this- taking into account initial feedback

[lavalillie]

before workout 1 small banana and protein with water

Workout wts
decline press
hammer curls
jump squats
pushups
lunges on bosu ball
pushups with feet on balance ball
ab work

total 45 min no resting.

after workout- Protein shake with water, 2 wheat free whole gain waffles, a cocochia bar (chia and coconut based bar with low sugar)

2-3 hours later
shrimp with greens

2-3 later
turkey slices and squash

2-3 hours
garbonzo beans and artichoke hearts

2-3 later
fish and salad


Questions- How much weight should I be lifting and how many reps?? Does 10 x 3 Mean 10 sets of 3 reps??
Thanks so much for any help!!